Open Gym Strength and Conditioning – Bodybuilding Arms and Core Warm-up Workout Definition 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast reps) -into- 3...
Read moreCrossFit – Sat, May 20
Open Gym Strength and Conditioning – CrossFit Warm Up Athletes Notes 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 6-8 minutes moving...
Read moreCrossFit WOD, May 20, 2023
CrossFit – Sat, May 20 Warm Up <p>Athletes Notes</p><p>1.<a target="_blank" href="https://www.youtube.com/watch?v=xHxprWItWsY&ab_channel=CrossFitMayhem">Crossover Symmetry Activation...
Read moreBodybuilding – Fri, May 19
Open Gym Strength and Conditioning – Bodybuilding Warm-up Hip Halo Warmup -into- 2 rounds 10 PVC pass throughs 5 PVC around the worlds (each direction) 10 Arm circles (each direction) 5 Down dog/seal pose transitions Shoulder Press (Weight)...
Read moreCrossFit – Fri, May 19
Open Gym Strength and Conditioning – CrossFit Warm-up 1. Movement Prep/Activation 1 Sets 10 Inchworm w/Push Up :30 Wall Facing Handstand Hold 1 Wall Walk “Great Scott!” (Time) Partner Throwdown Friday! For time: 60 Front Squats (135/95) 20...
Read moreCrossFit WOD, May 19, 2023
CrossFit – Fri, May 19 Warm-up <p>1. Movement Prep/Activation</p><p>1 Sets<br />10 Inchworm w/Push Up<br />:30 Wall Facing Handstand Hold<br />1 Wall Walk</p> “Great Scott!” (Time) <p>Partner...
Read moreCrossFit – Thu, May 18
Open Gym Strength and Conditioning – CrossFit Warm-Up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 2 Sets: 5 inchworms with a push-up 10 med...
Read moreCrossFit WOD, May 18, 2023
CrossFit – Thu, May 18 Warm-Up <p>1.<a target="_blank" href="https://www.youtube.com/watch?v=xHxprWItWsY&ab_channel=CrossFitMayhem">Crossover Symmetry Activation...
Read moreBodybuilding – Wed, May 17
Open Gym Strength and Conditioning – Bodybuilding Leg day Leg day warmup (No Measure) Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell) Back Squat (5 sets of 6 reps @ – RPE 8/10...
Read moreCrossFit – Wed, May 17
Open Gym Strength and Conditioning – CrossFit Warm-up 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Movement...
Read moreCrossFit WOD, May 17, 2023
CrossFit – Wed, May 17 Warm-up <p>1. Mayhem Hip Halo Activation<br />* 10 Side step R/L<br />* 10 Forward/Backwards Walk R/L<br />* 10 Glute Bridges<br />* 10 Single Leg Glute Bridges R/L<br />* 10 Bird...
Read moreBodybuilding – Tue, May 16
Open Gym Strength and Conditioning – Bodybuilding Upper body posterior Upper Body Posterior (Back & Triceps) (No Measure) 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down...
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